There’s been a shift in the UK. The humble cup of tea, which has long been a British staple, has been knocked off its pedestal by coffee, which has now become our national hot beverage of choice.
In 2023, coffee sales were nearly double that of tea, with 522 million packs sold. According to a Statista survey, 63 per cent of Brits drink coffee regularly, compared to 59 per cent choosing tea.
The average person spends approximately £303 per year on coffee, or around £25 per month, according to a survey by The Independent.
Both beverages contain caffeine, with tea averaging around 50mg and coffee 150mg. It’s recommended to not exceed 400mg a day. But is one better for our health than the other?
We asked Priya Tew, a specialist dietitian from Dietitian UK and author of The Complete Low FODMAP Diet Plan, and Sue Baic, author of Travelling Light: 50 bite-size tips for avoiding weight gain, to weigh in.
Priya Tew is an avid tea drinker; research has drawn her towards a morning cup of green tea, and pick-me-ups of black tea throughout the day.
Polyphenols, a group of natural plant compounds, that are found in many fruits and vegetables, are also present in tea. “The polyphenols in tea can do things like help keep blood vessels smooth and elastic, so they can help reduce blood pressure and hypertension,” Tew says.
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When tea, especially black or oolong tea, goes through the oxidation process, a group of polyphenols called theaflavins are formed. They exhibit antioxidant properties, have an anti-inflammatory effect, and can help protect against UVB damage. One study by Life Extension Europe found them to have anti-tumour effects, and to aid in cancer prevention.
Green tea also contains the EGCG (Epigallocatechin gallate) compound known for the above properties. It’s been used in some skincare products to reduce inflammation and improve skin hydration.
Tea also contains trace amounts of manganese (which contributes to bone health), potassium (that can help regulate fluid balance in the body) and vitamin C, which supports the immune system.
Health benefits of coffee
Coffee contains similar quantities of polyphenols to tea and, like tea, contributes to our fluid intake, although coffee can have a small diuretic effect.
Baic drinks both tea and coffee daily. “It’s a bit of a myth that caffeinated drinks are dehydrating,” she says. “It’s true that, if you have a very large, strong coffee, you might get a diuretic effect but they’re net hydrators, which means they’re giving you more than what you’re losing. If you’re a regular drinker, you tend to adapt to that diuretic effect.
“The water that goes into both still counts towards your fluid intake,” says Tew. “The dehydration effect from coffee will only be very slight, and that’s because it has more caffeine in it.”
She says that people should still drink water for hydration rather than relying on hot beverages for their daily fluid intake. The general recommendation is to drink around two litres (or six to eight glasses) per day.
It’s well known that coffee can help fatigue, and Baic herself drinks her cup mid-afternoon to avoid a slump. “It can reduce fatigue and restore normal function,” she says, adding that cutting off the intake after this is reasonable due to the five-hour half-life of caffeine in the body that could disrupt sleep for some.
Dietitian Carrie Ruxton found that, within the recommended dosage, caffeine can improve alertness, short-term memory, mood and feelings of tiredness, but exceeding this can increase anxiety and headaches.
Coffee also contains trace amounts of manganese, vitamin B2, vitamin B3 and vitamin B5, which can boost mood.
Baic has a tea in the morning and coffee after lunchAdding milk to a tea or coffee can offer more benefits, including ingestion of calcium and protein. Semi-skimmed milk typically contains around 3.5 grams of protein per 100ml serving.
“The milk can bind to some of of the polyphenols, but when this has been studied, it doesn’t seem to have an impact in terms of overall health benefit. Drink it as you like it. The milk doesn’t kill the polyphenols,” says Baic.
Both tea and coffee contain virtually no calories but coffee shops that add cream and syrups to your drinks – and large quantities of milk rather than a splash – can add overall calories of a coffee up to 400, which adds up if taken multiple times a day.
“It can actually be the equivalent of a dessert. If you use lower fat milks like semi skimmed or plant-based it will stay lower calorie and they’re a great alternative to fizzy drinks or squash with sugar in.”
The downsides
Although there are few downsides to either drink, coffee has been linked to digestion issues in some people, due to the higher caffeine levels. “It depends on your own digestive system,” says Tew. “Some people will find that tea and coffee can make digestive symptoms worse, and it can exacerbate IBS”.
“Caffeine can irritate the stomach lining, especially if consumed on an empty stomach. But there are plenty of people who drink it in the morning and see no impact although it’s best though to drink it alongside food.”
The ECGC compound, particularly in green and black tea, can have iron-chelating properties, which can reduce iron absorption in the body. It can be beneficial in conditions like iron overload (where the body absorbs too much iron from food), but may also contribute to iron deficiency in others.
Tew warns people to let any drink cool down a little before drinking. “Anything too hot can increase the risk of oesophageal and stomach cancer.”
The social impact
Overall, both tea and coffee have similar benefits. One compound found in green tea, L-theanine, has an impact on mood, says Baic, as it can increase the “feel-good neurotransmitters” in the brain.
“The other thing that is beneficial is the whole ritual of making tea and coffee,” she says. “It’s a real social thing. The whole idea of it has got positive benefits in terms of ritual, relaxation, social and just taking a break. There are so many benefits to that ritual.”
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